Transform Fitness: Training by Tom D'Arcy-Smith in TrainHeroic

TDS Training

Coach
Tom D'Arcy-Smith

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Snatch

3 x 3 @ 65 %

B

Snatch

5 x 3 @ 75 %

C

Front Squat

8 x 5 @ 70 %

D

Push Press

4 x 6 @ 65 %

E1

Banded Hamstring Curl

3 x 12

E2

Band Pull-Apart

3 x 20

E3

Side Plank

3 x 0:40

Monday
Week 1 Day 2

A

Airdyne

5 x 3:00 @ 70 %

Circuit

B

10 Min EDT - Easy Pace 7 Pull Ups 7 DB RDL 5 Min Rest 10 Min EDT 7 Dips 7 2xDB Front Squat

C1

Toes to Bar

5 x 30

C2

Wall Balls

5 x 30

Wednesday
Week 1 Day 4

A

Clean & Jerk

3 x 3.3 @ 65 %

B

Clean & Jerk

5 x 2.2 @ 75 %

C

Snatch Deadlift

8 x 5 @ 70 %

D

Pull-Up

3 x 8

E1

Narrow Stance FFESS

4 x 10

E2

Reverse Flys

4 x 15

E3

Weighted Sit Ups

4 x 12

Thursday
Week 1 Day 5

Circuit

A

5 Min AMRAP 15 Cal Row 12 Press Ups 8 DB Thrusters @ 22.5/15kg 3 Min Rest 5 Min AMRAP 12 Cal Ski 9 Burpees over Bar 6 Thrusters @ 42.5/35kg 3 Min Rest 5 Min AMRAP 30 Double Unders 15 AbMat Sit ups

B1

Wall Climb

10 x 2

B2

Wall Facing Handstand

10 x 0:30

C1

Kipping Pull-Up

4 x 1:00

C2

Devils Press

4 x 1:30

Transform Fitness